Do you have to soak raw almonds before eating?

December 13, 2025 •

4 min read

While raw almonds are perfectly safe and nutritious to eat, a long-standing debate exists about whether soaking them first is better for your health. Many cultures have traditionally soaked nuts and seeds, believing it improves digestibility and enhances nutritional value.

Quick Summary

Soaking raw almonds can improve their texture and digestibility for some individuals and may slightly enhance nutrient absorption by reducing antinutrients like phytic acid. However, soaking is not essential, as raw almonds are already a healthy and nutritious food with their own benefits, particularly in the fiber-rich skin.

Key Points

Soaking is not mandatory: Raw almonds are healthy and safe to eat without any prior soaking.
Improved Digestibility: Soaking softens the almonds, making them easier to chew and digest for those with sensitive stomachs.
Reduced Antinutrients: Soaking can slightly reduce phytic acid, potentially enhancing the absorption of certain minerals like iron and zinc, though research is mixed.
Retained Nutrients in Skin: Eating almonds unsoaked, with the skin on, provides maximum fiber and antioxidant content.
Enhanced Flavor: Soaked almonds have a milder, sweeter, and buttery flavor compared to the slightly bitter taste of raw almonds.
Easy Preparation: Soaking almonds is a simple process involving an overnight soak in water.
Personal Preference: The choice depends on your preference for texture, taste, and digestive comfort.

The Case for Soaking Raw Almonds

For centuries, soaking nuts has been a common practice, particularly in traditional medicine and cooking. The reasoning behind this is multifaceted, though modern science offers some nuance to the traditional beliefs. Soaking primarily affects the almond's texture and composition, leading to several potential benefits.

Improved Digestibility

Raw almonds have a tough outer skin that can be difficult for some people to digest, potentially causing bloating or discomfort. Soaking softens the nuts, making them gentler on the digestive system, a benefit particularly noted by those with sensitive stomachs or difficulties chewing. The process also activates digestive enzymes within the nut itself, which may help the body break down fats more efficiently.

Enhanced Nutrient Absorption

Almonds contain phytic acid, a compound often called an 'antinutrient' because it can bind to certain minerals, such as iron, zinc, and calcium, potentially inhibiting their absorption. Soaking is believed to reduce the phytic acid content, thereby making these minerals more bioavailable. However, the research on this is mixed, with some studies showing only a very small reduction in phytic acid in soaked almonds, and in some cases, mineral bioavailability was not significantly improved. Still, proponents argue that even a small change is beneficial over time.

Better Flavor and Texture

Soaking transforms the almond's taste and texture. Raw almonds are known for their firm, crunchy texture and a slightly bitter taste from the tannins in their skin. After soaking for several hours, they become plump, soft, and their flavor becomes milder and sweeter, which many people find more palatable. The softened texture makes them ideal for blending into smoothies or creating creamy almond butters.

The Case for Not Soaking Raw Almonds

While soaking has its merits, raw, unsoaked almonds are a powerhouse of nutrition in their own right and offer unique benefits that can be lost through soaking.

Maximum Fiber and Antioxidant Content

The brown skin of a raw almond contains a significant amount of dietary fiber and antioxidants, specifically polyphenols. These antioxidants protect the body from oxidative stress and have been linked to a reduced risk of chronic illnesses. When you soak and peel almonds, you remove this antioxidant-rich skin, losing some of these beneficial compounds. For those who prioritize maximum fiber intake and antioxidant protection, eating raw almonds with the skin is the better option.

Convenience and Texture

For many, the convenience of grabbing a handful of raw almonds is unmatched. There is no waiting time or prep required. The hard, crunchy texture of raw almonds is also preferred by many for snacking and in recipes like trail mix or as a crunchy salad topping. If you enjoy the firm texture and slightly nutty flavor, there is no need to soak them.

Raw vs. Soaked Almonds: A Comparative Table


Feature	Raw Almonds	Soaked Almonds
Digestibility	Can be harder to digest for some individuals, especially those with sensitive stomachs, due to the hard skin and phytic acid.	Easier to digest for most people because the skin is softened and enzyme inhibitors are partially neutralized.
Nutrient Absorption	Contains phytic acid, which can hinder the absorption of some minerals like iron, zinc, and calcium.	May offer slightly better absorption of certain minerals due to the reduction of phytic acid, though research is mixed.
Fiber & Antioxidants	The skin contains the highest concentration of beneficial fiber and polyphenols (antioxidants).	Peeling removes the skin, resulting in a loss of some fiber and antioxidants.
Texture	Hard and crunchy, providing a satisfying bite.	Soft, plump, and buttery, making them easier to chew and blend.
Flavor	Slightly bitter or earthy taste from the tannins in the skin.	Milder, sweeter flavor profile after soaking.
Preparation	No preparation required; ready to eat.	Requires overnight soaking and optional peeling.
Shelf Life	Longer shelf life when stored properly in a cool, dry place.	Shorter shelf life and must be stored in the refrigerator.

How to Soak Raw Almonds

If you decide to try soaking, the process is simple:

Place raw almonds in a bowl.
Cover them with filtered water, ensuring they are fully submerged.
Let them soak for at least 8 to 12 hours, or overnight.
Drain the water and rinse the almonds thoroughly.
At this point, you can easily peel the skins if you prefer.
Enjoy immediately or store in an airtight container in the refrigerator for up to three days.

Can you drink the water from soaked almonds?

It is generally recommended to discard the water used for soaking. The soaking process releases tannins and enzyme inhibitors into the water, and discarding it is the best way to remove them.

What about phytic acid's other effects?

While often labeled as an antinutrient, phytic acid also possesses some antioxidant properties and may even offer protection against certain cancers. This adds another layer of complexity to the soaking debate, suggesting that eliminating phytic acid entirely might not be ideal for everyone.

Conclusion

Ultimately, whether you choose to soak raw almonds is a matter of personal preference and individual digestive tolerance. You do not have to soak raw almonds to enjoy their numerous health benefits. Raw, unsoaked almonds are packed with fiber and antioxidants in their skin, offering excellent nutrition without any preparation. Soaking, on the other hand, makes almonds softer, milder, and easier to digest for those with sensitive stomachs, though the effect on total nutrient absorption is debated by scientific research. The best approach is to listen to your body and choose the method that makes you feel best. You can confidently enjoy almonds in either form, knowing you are adding a nutrient-dense food to your diet. For those interested in delving deeper into nut nutrition, the Almond Board of California provides comprehensive resources.

Frequently Asked Questions

Yes, it is perfectly fine and healthy to eat raw almonds without soaking them first. They are a nutritious food source providing healthy fats, fiber, and protein in their unsoaked state.

People soak almonds to improve their digestibility, soften their texture, and potentially reduce phytic acid in the skin, which can inhibit mineral absorption. It is also a way to remove the bitter-tasting tannins in the skin.

The debate is complex. Soaking might slightly improve the absorption of some minerals, but you lose the fiber and many beneficial polyphenols found in the skin when it is peeled. The nutritional content of the nut itself remains largely the same.

Phytic acid is a naturally occurring compound in almonds and other nuts, grains, and legumes. It can bind to minerals and potentially reduce their absorption, which is why it's considered an 'antinutrient.' However, phytic acid also has antioxidant properties that may provide health benefits.

Peeling the skin off soaked almonds is optional. Removing the skin eliminates tannins, which gives a milder taste and may help with digestion. However, the skin is also a great source of fiber and antioxidants, so keeping it on provides additional benefits.

For best results, you should soak almonds for 8 to 12 hours, or overnight. This duration allows for proper softening and the activation of beneficial enzymes.

No, soaking almonds does not reduce their calorie content. The nutritional composition, including fats, protein, and calories, remains the same. The primary changes are in texture, digestibility, and potential mineral absorption.